Black Beans vs. Whey Protein Powder

Nutrition comparison of Black Beans and Whey Protein Powder

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black beans versus whey protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black beans and whey protein powder:

  • Both black beans and whey protein powder are high in dietary fiber and potassium.
  • Whey protein powder has 62% less carbohydrates than black bean.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, black bean contains more pantothenic acid.
  • Whey protein powder is an excellent source of calcium and protein.
Detailed nutritional comparison of black beans and whey protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Whey protein powder is high in calories and black bean has 74% less calories than whey protein powder - black bean has 91 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Black beans has a macronutrient ratio of 26:71:3 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Whey Protein Powder
Protein 26% 89%
Carbohydrates 71% 7%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Whey protein powder has 62% less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both black beans and whey protein powder are high in dietary fiber. Black bean has 123% more dietary fiber than whey protein powder - black bean has 6.9g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Black beans and whey protein powder contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Whey protein powder is an excellent source of protein and it has 11 times more protein than black bean - black bean has 6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Both black beans and whey protein powder are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Black bean has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and black bean does not contain significant amounts.

Vitamins

Vitamin C

Black bean has more Vitamin C than whey protein powder - black bean has 2.7mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.

Vitamin A

Black beans and whey protein powder contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Black bean has more Vitamin E than whey protein powder - black bean has 0.62mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Black beans and whey protein powder contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, black bean contains more pantothenic acid. Both black beans and whey protein powder contain significant amounts of niacin and folate.

Black Beans Whey Protein Powder
Thiamin 0.14 MG 0.609 MG
Riboflavin 0.12 MG 2.017 MG
Niacin 0.62 MG 1.136 MG
Pantothenic acid 0.184 MG ~
Vitamin B6 0.055 MG 0.607 MG
Folate 61 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Whey protein powder is an excellent source of calcium and it has 12 times more calcium than black bean - black bean has 35mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Black bean has 68% more iron than whey protein powder - black bean has 1.9mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both black beans and whey protein powder are high in potassium. Whey protein powder has 62% more potassium than black bean - black bean has 308mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both black beans and whey protein powder contain significant amounts of alpha linoleic acid (ALA).

Black Beans Whey Protein Powder
alpha linoleic acid 0.057 G 0.034 G
Total 0.057 G 0.034 G

omega 6s

Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than black bean per 100 grams.

Black Beans Whey Protein Powder
linoleic acid 0.068 G 0.264 G
Total 0.068 G 0.264 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Black Beans or Whey Protein Powder .

Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does black beans or whey protein powder contain more calories in 100 grams?
Whey protein powder is high in calories and black bean has 70% less calories than whey protein powder - black bean has 91 calories in 100g and whey protein powder has 352 calories.

Is black beans or whey protein powder better for protein?
Whey protein powder is a fantastic source of protein and it has 11 times more protein than black bean - black bean has 6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does black beans or whey protein powder have more carbohydrates?
By weight, whey protein powder has 60% fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does black beans or whey protein powder contain more calcium?
Whey protein powder is a rich source of calcium and it has 12 times more calcium than black bean - black bean has 35mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does black beans or whey protein powder contain more potassium?
Both black beans and whey protein powder are high in potassium. Whey protein powder has 60% more potassium than black bean - black bean has 308mg of potassium in 100 grams and whey protein powder has 500mg of potassium.